Tips To Make The 'Smokeout' Work

The following are "Quit Tips for Smokeout Day" from the American Cancer Society:

- Throw out all cigarettes by breaking them in half and wetting them down. Clean out all ashtrays in your home, office or car and put them away. Discard matches; hide lighters or give them away.

- When the urge to smoke hits, take a deep breath, hold it a second, then release it very, very slowly. Taking deep, rhythmic breaths is similar to smoking, only you'll inhale clean air, not poisonous gases.

- Exercise to help relieve tension. Climb stairs rather than take the elevator; park the car a block or two from your destination and walk the rest of the way. At home, practice touching your toes, jog in place, do jumping- jacks.

- When tempted to reach for a cigarette, think of a negative image about smoking. Select your worst memory connected with the habit - the time you burned a hole in your suit or when you were left completely breathless running for a bus that pulled away. Imagine this experience for 15 seconds whenever the urge occurs.

- Reward yourself with oral substitutes in the same way you may have used cigarettes. Good examples: sugarless gum, lemon drops,pumpkin or sunflower seeds, apple slices, carrot sticks, unbuttered popcorn and stick cinnamon.

- Eat three or more small meals. This maintains constant blood sugar levels, thus helping to prevent urges to smoke. Avoid sugar-laden foods and spicy items that can trigger a desire for cigarettes.

- Cleanse your body of nicotine. Drink lots of liquids, preferably water (six to eight glasses a day), herbal teas, fruit juices and caffeine-free soft drinks. Pass up coffee, alcohol and soft drinks with caffeine, as they can increase your urge to smoke.

- Keep your hands - and minds - busy. Work on a crossword puzzle, knit a sweater, balance your checkbook, fix something around the house or shampoo the dog.